How to Outsmart Your New Year’s Resolutions

Clinical contributor:
Jessica Cofone

If you’re like most people, you charge into January dripping with determination – you buy a 10-pack of Pilates classes, stock the fridge with green smoothies and promise to meditate every morning. And somehow, by the end of February, you realize there are eight left in the Pilates pack, the smoothies have gone sour and when was the last time you meditated? 

So much for “New Year, New Me”…

But this year, you won’t be muscling through with mere willpower. You can outsmart your resolutions in 2026 using proven behavioral advice from Jessica Cofone, the clinical director at the George J. Otlowski, Sr. Center for Mental Health Care, affiliated with Hackensack Meridian Health. Her science-backed suggestions will help those new health habits stick.

Outsmart Your Resolutions Move #1: Say It Out Loud

There’s power in putting something into the universe in audible words. “People who make actual resolutions do better than those who just think they want to change,” says Cofone. Sharing your resolutions also helps you get support and accountability.

Try saying things like:

•  “I will practice gratitude once a day.”
•  “I will eat dinner this week without looking at my phone.”
•  “I will socialize at least once a week.” 
  
  

Outsmart Your Resolutions Move #2: Pick a Personalized Resolution 

Many resolutions come from comparison, says Cofone – we resolve to do what we think we should do or what we see on social media. Take the time to check in with yourself and ask:

What do I really want? More energy? Less stress? More sleep? 

Then match your strategic goals to your personality:

• If you’re a competitive person who wants more energy, set up your own 30-day leaderboard and track how many tiny bursts of movement you get throughout the day. 
• If you aim to stress less and you love nature, go for a solo walk in the woods at least once a week.
• If you’re artistic and need more sleep, keep a doodle notebook beside your bed for a calming night-time ritual.

The more the resolution fits your life, the harder it will be to quit.

Outsmart Your Resolutions Move #3: Fashion a Fail-Proof Home

Willpower is like phone battery life – by 8 p.m., it’s at 3%. That’s why your environment matters. “Look forthe resolution barriers you can move, adjust or eliminate to make it easier to stick to your plan,” saysCofone.

Try simple household tweaks like: 

• Keep a yoga mat by your bed as a morning reminder to do a few poses.
• Store your gym bag by the front door so you see it every time you leave or enter your home. 
• Keep a bowl of fruit on the counter and plenty of pre-cut veggies in the fridge so you reach for healthier snacks. 
  
  

Outsmart Your Resolutions Move #4: Stack Your Habits 

You already do things all day automatically. Use that to your advantage by pairing a new, healthy action with something you already do. “Before you know it, the new behavior will become second nature,” says Cofone. Here are some examples:

• While brushing your teeth, look in the mirror and say something nice to yourself. 
• After sending every email, take a long, deep breath.
• When your morning coffee brews, do 10 squats.
  
  

Outsmart Your Resolutions Move #5: Build Reset Rituals

People tend to be all or nothing: If you eat one piece of chocolate, you might as well eat the whole bar. But veering off center doesn’t have to mean complete derailment. “Shame often spirals a slipup into a full-blown crash,” says Cofone. Instead, shift away from guilt and into action with a simple reboot after you slip:

• Drink a big glass of water.
• Repeat a mantra, like, “I can’t change what happened, but I can decide what to do next.”
• Say out loud, “Okay, reset button activated!”
  
  

The Real Reason New Year’s Resolutions Fizzle 

Most resolutions don’t fail because you’re lazy. “Resolutions fail because your goals are too big, too vague and – most of the time – they’re built for a fantasy version of you,” Cofone explains. But when resolutions are too overwhelming, too tedious or too “trendy-but-not-you,” they don’t take either. “You need to choose specific, measurable and achievable goals that fit your lifestyle and values,” says Cofone. 

No matter what your resolution, Cofone reminds you to give yourself grace. “If your goal was to walk 10,000 steps a day and you end up at 7,500 steps a day – hey, that’s still a win.” 

The material provided through Healthier You is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.